Uma uqedile, into yokugcina ofuna ukuyenza ukudla noma yini eyokwenza izinto zibe zimbi nakakhulu. Kukhona izinto eziningi ongayidla ezizosiza ekunciphiseni ukudliwa , ngakho akufanele kube nokunciphisa kakhulu ukweqa ukudla okuzokuthola ngezansi.
Ezinye zalezi zokudla ongazikhetha ukugwema kuphela uma uziqede, kodwa kukhona ezinye ongase uzifune ukugwema ngokuphelele ukuze uvimbele ukuqhuma okuqhubekayo kokuqothulwa.
Qaphela: Kunomcwaningi omncane kakhulu oshicilelwe mayelana nemiphumela yokudla okuqondile ekuqotheni. Ngakho-ke, izincomo ezilandelayo zibhekwa njengeziqondiso zomqondo ovamile.
Noma yini Enemifantu Emhlophe
Ufulawa omhlophe ukolweni oye wawunezinhlobo eziningi ze-gut-enempilo yefiber. Ukudla okunempilo kwefayibha kubalulekile ukugcina amathumba akho ahlamba kahle.
Ngakho-ke, ukusiza ukuqeda ukudonsa manje (futhi mhlawumbe ukuyivimbele ekubuyeni), gwema:
- Ama-Bagels
- Ikhekhe
- Amakhukhi
- Ama-Donuts
- Pepperoni
- Pizza
- Salami
- Ama-sandwich akwenziwe ngesinkwa esimhlophe, isinkwa, noma ubhontshisi
Ukudla okufakiwe
Ukudla okucutshungulwa kucatshangwa ukuthi kunzima ohlelweni lokugaya . Awufuni ukuwunika umsebenzi omusha, isib. Usebenza kanzima ekudleni kwakho kokugcina, uma ungaqedanga umsebenzi wawo wokuqala-wokukhipha noma yimaphi ukudla okudlule. Ngaphezu kwalokho, inyama esetshenzisiwe ngokuvamile iqukethe i-nitrate, izinto ezingase zikhulise ukuqothulwa.
Ngakho-ke, uma uqedile (nangaphezulu!), Gwema:
- I-Bacon
- Bologna
- Izinja ezishisayo
- Isoseji
Ukudla okuthosiwe
Njengokudla okufakiwe, okuthosiwe nokunye okune-greasy kunzima komzimba ukugaya, ukunciphisa inqubo phansi futhi ngaleyo ndlela kungase kube nomthelela ekuqotheni.
Ukuze unciphise ukuqashwa futhi mhlawumbe ukuyivimbele ekubuyeni, gwema:
- Izimbambo eziboshwe
- Abadayisi bokudla okusheshayo
- amazambane athosiwe
- Inkukhu econsisa amathe
- Izinhlanzi ezithosiwe
- Amaphiko e-Buffalo
Imikhiqizo yobisi
Abantu abaningi babika ukuthi imikhiqizo yobisi ingabaqinisa. Lokhu kungenzeka ngenxa yomphumela we-lactose noma amanye amaprotheni ahlukahlukene athola imikhiqizo yobisi.
Gwema lezi zokudla zobisi uma uqotshwa.
- Ushizi wazo zonke izinhlobo
- Ukhilimu oyiqhwa
- Ubisi
- Ukhilimu omuncu
- I-yogurt *
* Uma ukuqothulwa kwakho kunciphise, ungase ufune ukuzama ukudla i-yogurt futhi. I-yogurt ine -probiotics enesisindo-engempilo engase ikusize ukuba ungagodli endaweni yokuqala.
Uma unesifo sokuqothulwa okungapheli, ungase ufune ukuzama ukudla okuqedwa lapho ugwema ukudla noma ubisi ngamasonto ambalwa ukuze ubone ukuthi lokhu kunomthelela yini kumpawu zakho.
Inyama ebomvu
Ochwepheshe abaningi bakhomba inyama ebomvu njengento okumele igwenywe uma uqotshwa. Noma kunjalo, kungaba uhlobo lwenyama ebomvu okuyinkinga. Izinyama ezivela emphakathini, ezikhulile, zibonakala ziqukethe izinto (amaprotheni namafutha angenampilo) angaba nomthelela ekuqotheni.
Uma uthanda ngempela inyama yenkomo, kungase kudingeke ukuthi uchithe imali encane emzimbeni ovela ezinkomeni ezondla utshani, ezincelisiwe. Njengoba izinkomo zidla ukudla okuzofanela ukuba zidle, inyama yazo iqukethe izinto thina bantu esingahle sizilungiselele ukuba sidle. Ngakho-ke, ungase ukwazi ukujabulela inyama yakho ebomvu ngaphandle kokucindezela inkinga yakho yokuqothulwa.
> Imithombo
> "Ukuqashwa kokuzinakekela" I-Medline Plus.
> Daley et.al. "Ukubuyekezwa kwamaphrofayli ama-fatty acid kanye nokuqukethwe okungaxhunyiwe kwe-antioxidant kwenkomo eyondliwe ngotshani nokhula .
> Mueller-Lissner SA, Wald A. Ukuqokwa kwabantu abadala. UBuJ Ubufakazi Bokugula.